"To Lose Weight with Exercise, Aim for 300 Minutes a Week" should be titled "To Lose Weight with Exercise you're gonna need to workout more if you eat more too"
yes. and that isn't catchy enough :)
To Lose Weight with Exercise, Aim for 300 Minutes a Week
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Re: To Lose Weight with Exercise, Aim for 300 Minutes a Week
#82if you wanna lose weight and love the idea of data:
- Start weighing yourself daily (once a day -- smart scale helps, but a notepad to track will work). You start here to build the habit.
Do this for a 3 weeks just to understand how much your weight will fluctuate +/-. On any given day I seem to fluctuate 2 lbs or so. You will be similar. if you only weigh yourself once a week you might get encouraged/discouraged while in one of these micro-cycles.
- Then after 3 weeks, calculate your macros -- and then understand what in your 'normal' diet is throwing your macros out of wack. If you eat labeled food, look at the labels. If you eat more whole foods, google around for some data. It sounds hard, but you'll build an intuition quick.
For my partner and I, we both needed MORE protein. We weren't getting enough. I ate MORE meat, and they added a pea protein smoothie (which sounds lame but they are really good.) My partner started to eat less nuts as well, because they were getting too much fats.
- Control for your macros with your normal diet.
- Eat whatever you want in your macros, balance yourself by watching the scale. if your macros are off, you will trend up for about 4 days in a row. Anything less in my experience is "expected". I can reverse 3 days of small weight gains (3-5 lbs) in about 1-2 days.
Once my partner mastered this, they eat 1 cookie and ice cream every night, guilt-free, to hit their sweet tooth, and we have combined lost close to 40lbs by doing this.
- You can work out to firm up, but depending on how much you wanna lose, diet alone could be enough.
Re: To Lose Weight with Exercise, Aim for 300 Minutes a Week
#83Earlier quoted context omitted.
This. Exercise is a hilariously inefficient way to lose weight (but it's really good for you, otherwise). The metabolic boost that vigorous, regular exercise will give you will also make you hungrier, so you're still in the woods if you can't moderate what/how much you eat anyway. Less Cal in than out is the way to go.
Read the article - the whole point is that the increase in hunger is capped at about 1000 calories of week regardless of amount of exercise.
Sounds plausible; when I was biking 100+ miles/week (mostly commuting) I could eat whatever I felt like and I was still losing tons of weight.
Re: To Lose Weight with Exercise, Aim for 300 Minutes a Week
#84The majority of weight is lost through respiration, that's the C in CO2. Exercise is great for health, and does help weight loss. But diet is the only thing that is going to resolve this. You consume far more calories in a regular sized Milkyway then you're going to burn exercising in 50 minutes that's for sure. Here's a chart of just those tiny "fun sized" Halloween candies. https://www.popsugar.com/fitness/What-Tak…
While it is true that exercise cannot solve excessive calorie consumption (since exercising makes us eat more), it is important for weight management. A lack of exercise screws with the body's feedback loops, undermining its "metabolic flexibility": its ability to handle sugar and fat efficiently. Let's take a look at just one perverse feedback loop. When your body has a glucose spike, it is very important that its b…
John Berardi did his Phd on the optimal post workout drink: 50g of glucose and 30g of whey protein.
Re: To Lose Weight with Exercise, Aim for 300 Minutes a Week
#85Admittedly I haven't read tons of scientific research on this topic, but whenever the topic of diet/exercise comes up, I often find the way the question is researched to be lacking. The article mentioned the participants could exercise however they wanted and "many chose to walk". I don't understand why walking is considered exercise. I understand it burns more calories than sitting still, but it doesn't elevate your…
Just from moving to places where I generally walk everywhere (college, major city) to places where I can only really drive (various smaller towns and suburbs) I have fluctuated in weight up to 15 pounds without any change in diet. In both places, I would lift weights 4-6x a week.
I have had family members lose 60+ pounds from introducing daily walks into their lifestyle.
I am still a proponent of more vigorous exercise and particularly resistance training, but you cannot discount the benefits that going from not walking to walking can have.
Re: To Lose Weight with Exercise, Aim for 300 Minutes a Week
#86The majority of weight is lost through respiration, that's the C in CO2. Exercise is great for health, and does help weight loss. But diet is the only thing that is going to resolve this. You consume far more calories in a regular sized Milkyway then you're going to burn exercising in 50 minutes that's for sure. Here's a chart of just those tiny "fun sized" Halloween candies. https://www.popsugar.com/fitness/What-Tak…
Have you ever struggled with weight loss? I mean serious 60-80 pounds overweight and done it successfully? I've spent 30 years bouncing between 260 and 185 pounds. Every single time I've successfully lost weight it started with exercise. Diet alone has absolutely never worked for me.
I think
weight loss = (calories in - calories out)
is a useful approximation but vastly over generalizes. The human body is a complex system with many more inputs. Hormone levels, inflammation etc. all can play a role.
Re: To Lose Weight with Exercise, Aim for 300 Minutes a Week
#87Re: To Lose Weight with Exercise, Aim for 300 Minutes a Week
#88Five hours a week is way more than most people who work and have a family can do. Even if you find the time, you might be quite tired and that also eats into your time budget. Also, you might spend maybe 200cal lightly cycling during a zoom call. You will get that back in a few seconds of eating, if you choose something heavy like a chocolate bar. Your best bet then is to just control the incoming calories, because e…
Dedicating 5 hours a week to keeping your body healthy and functioning seems pretty bare minimum expectation. Otherwise your lifestyle is just fully sedentary and you should expect the corresponding health outcomes.
Exercise isn't just about the calorie differential, it improves heart function, posture, flexibility, bone mass, mood, etc.
Re: To Lose Weight with Exercise, Aim for 300 Minutes a Week
#89The majority of weight is lost through respiration, that's the C in CO2. Exercise is great for health, and does help weight loss. But diet is the only thing that is going to resolve this. You consume far more calories in a regular sized Milkyway then you're going to burn exercising in 50 minutes that's for sure. Here's a chart of just those tiny "fun sized" Halloween candies. https://www.popsugar.com/fitness/What-Tak…
Have you ever struggled with weight loss? I mean serious 60-80 pounds overweight and done it successfully? I've spent 30 years bouncing between 260 and 185 pounds. Every single time I've successfully lost weight it started with exercise. Diet alone has absolutely never worked for me.
It’s important to separate the mechanism of weight loss from the method you use to achieve it. The mechanism is consuming less calories than you’re expending. How you do that is up to you. For example, I’ve lost weight on a fast-food only diet, because I like eating burgers and pizza. I just make sure I’m consuming less than 2200 calories, which puts me at approximately 15% caloric deficit. If you want to eat more, say at 2500 calories, then you’ll have to exercise enough to burn another 300 calories so you’re still in deficit. You can bump up your “maintenance” calories by putting on more lean mass, by weight training for example.
Re: To Lose Weight with Exercise, Aim for 300 Minutes a Week
#90Earlier quoted context omitted.
According to your chart and a full size Milky Way being 240 calories, it’s more like 30 minutes
It could be even more wrong. Running burns around 100kcal/mile[1], so assuming a fairly pedestrian 8min/mile, that's only 20 minutes. [1]: https://apnews.com/article/51de4cba6ffe48b0886cf9b2c7a6ba8a
8 minute miles is really fast, actually, especially if we are considering people who need to lose weight.